Throughout different blocks of your training, you may swap an entire method out to focus on another (like doing more hypertrophy work early on and removing max effort work, or removing hypertrophy work as you get close to competing or maxing out), but most of the time, you should be training all three methods. However, you split up your workouts, be sure to include each of the three methods at some point in the week so that each workout improves the lift in a different way. One workout addresses max effort lifts, another trains your speed/power, and another is focused on reps. When you are training each lift three times in a week, this is the perfect opportunity to train the lift in each of the methods of strength training. In strength training, there are three generally accepted methods to building strength: the Max Effort Method, the Dynamic Effort Method, and the Repetition Method (click to learn more about those methods in our other training guides). Let each workout focus on a different training method. Here are the 5 rules to follow when squatting, benching, and deadlifting 3 days per week:
#Squat rest time how to#
Let us help you train successfully for powerlifting How To Squat, Bench, And Deadlift 3 Days Per Week (5 Rules To Follow) Let’s break down the things to consider when determining your weekly split. If your week of workouts was so intense you can’t perform well the next week, you’re also doing it wrong.Īnd obviously, if you’re just going through the motions and not pushing yourself, that’s right, you’re doing it wrong. If you’re doing the exact same thing for each lift three days a week, you’re doing it wrong.
![squat rest time squat rest time](https://lowerbackpainphysio.files.wordpress.com/2022/06/lower-back-pain-after-squats.jpg)
The question this comes down to is what do those workouts look like, and are they helping you reach your strength goals? If you are the type of lifter who is pressed for time, or performs better with intermittent rest throughout the week, you can still structure your program to hit three workouts a week, and each one covers all three of these lifts. If you are the type of lifter who enjoys lifting six or seven days a week, you can easily find productive ways to hit the squat, bench press, and deadlift three times each in a week, since you are going to the gym every day. As long as we are getting the volume in throughout the week, you can adjust it as needed.
![squat rest time squat rest time](https://www.snoridgecrossfit.com/wp-content/uploads/2017/01/SnoRidge-CrossFit_Back-Squats.jpg)
The cool thing about powerlifting programs is they are pretty flexible. Should You Squat, Bench, Deadlift 3 Days Per Week?
![squat rest time squat rest time](https://thumbs.dreamstime.com/z/squat-de-cloison-bulgare-au-bureau-exercice-près-l-ordinateur-249210144.jpg)
Let’s discuss the different ways you can structure squatting, benching, and deadlifting within a training week, and my tips for optimizing your performance within each workout. When each of the three workouts is focused on a different goal, the benefits are even greater. Should you squat, bench press, and deadlift three days a week? A lifter can absolutely squat, bench press, and deadlift three times a week, so long as they are considering the total volume (reps x weight), the intensity of the workouts, and their ability to recover. However you decide to do it, there are a few things to consider when deciding how often to perform these lifts.
![squat rest time squat rest time](http://xbodyconcepts.com/wp-content/uploads/2016/04/Squat-Jump-with-Dumbbells-STACK.jpg)
You’ll find a lot of mixed opinions about how often you should squat, bench, and deadlift in a week, and even more opinions about how to split it up once you settle on the frequency.